Written By: Tania Tarafdar | Published : November 15, 2017 1:43 PM IST
You do not work every back muscle: While shoulder press, bench press and curls are great to work your back, you must also perform other upper and lower body exercises to target all the muscles of your back. Dedicate some time to other exercises in your workout routine to target all the muscles of your back. Focus on multi-joint exercises like bent over rows and deadlifts.
You have crushed it in your weight session and you can feel your muscles really sore. Sore muscles would mean that you will take a day rest and hit the gym the alternate day. Well, not exactly as the soreness in the muscles can be even worse. Have you ever felt supremely sore after a workout, especially when you ve exercised after a long gap or for the first time? The chances are that you re suffering from delayed onset muscle soreness or DOMS. While many believe that they did not get a good enough workout if they did not feel super sore the next day, DOMS may not be a badge of honour. William Billy Michael Garnon, a Master Physique Elite Trainertells us more about DOMS.
When you stress your muscles while doing a challenging bench press or squat, you cause micro-tears in those muscles and rebuilding those fibres is key to muscle strengthening process. DOMS is caused due to an increased progression of overload in the area of muscles worked during intensive resistance training. DOMS usually shows up 24 to 48 hours after an intense workout. Here's how to beat workout fatigue.
What does it mean if you do not get muscle soreness after a workout?
DOMS is not a proof that you have worked hard enough. Just because you did not get sore does not mean that you did not gain muscle endurance and did not grow stronger. Remember that you are still creating those micro tears and building muscles irrespective of whether you are getting that sore or not. Plus, the more hydrated you are before and during a workout, the less likely you are to experience DOMS. And you may just be more prone to DOMS than others.
Protip-- Foam rolling, a massage or stretching can also help ease the pain that you experience muscle soreness. They all loosen up your muscles and ease the pain. Here are a few more tips to relax sore muscles after a workout.
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